Clean Eating 101: Simple Strategies for a Healthier Lifestyle

You may have heard of clean eating, but you might not be fully aware of what it is. While there is no definite meaning of what clean eating is, for us, it involves consuming fewer unhealthy foods and more of the healthiest alternatives available within each food group. That means eating whole foods like healthy fats, healthy proteins, whole grains, fruits and vegetables. It also means reducing on unhealthy fats, refined grains, additives, preservatives, large amount of salt and added sugar, as well as avoiding high- processed foods with ingredients you’d need a lab technologist to help you pronounce.

There are some clean-eating plans that require you to cut out many food groups (e.g. coffee, dairy, grains, etc.). We don’t believe in that kind of restriction. Not only does it take away from some of the fun of eating, there isn’t much scientific evidence to support any benefits. You’ll have to find a clean-eating style that works best for you. Even if you only make small changes to your eating habits (e.g., cutting back on high-processed foods, eating more vegetables and fruits, etc.), it can still affect your health.

These are the few tips to help you get started:

 

1. Eat plenty of fruits and vegetables

It’s no secret that most of us don’t get enough of fruits and vegetables. In fact, the CDC

(Centers for Disease Control and Prevention) estimates that only about 10% of people in the United States get the recommended number of servings of fruits and vegetables each day. Eating more fruits and vegetables can significantly lower your risk for chronic diseases such as type 2 diabetes, high blood pressure, obesity, cancer and heart disease.

In addition, the fiber found in whole produce supports to keep your microbiome – a group of good bacteria in your digestive system – happy, which can reduce the risk of autoimmune diseases, protecting you from pathogens and infections, and even lift up your mood.

2. Choose Whole Grain              

 

Whole grains that have been processed the least, are the cleanest. Consider whole grains that looks like their just – harvested state- oats, wild rice and quinoa. While some people avoid eating any processed grains, we consider that whole-grain bread and whole-wheat pasta made from simple ingredients are also part of clean eating. Sometimes all you need is a dish of spaghetti or a thick slice of avocado toast.

Don’t be fooled by the claims of “whole grains” on labels. You’ll need to look closely at the ingredients if you want to eat clean-packaged whole grains. The first ingredient should always be whole grains, the list of ingredients should be brief and easy to read, and there should be little or no added sugar. Whole grains replace refined carbs such as white pasta, white sugar, and white bread. When you add whole grains to your diet, you’ll get fiber, antioxidants, and anti-inflammatory phytonutrients. Eating more whole grains can help you lose weight and maintain it over time.

3. Reduce meat consumption 

More and more research is showing that reducing your intake of meat is good for you and for the planet. While veganism isn’t required for clean eating, cutting down on meat can help lower blood pressure, lower your risk for heart disease, and help manage your weight. Eating more plant-based foods can also help increase your fiber intake, healthy fats, and your intake of vitamins and minerals.

Some people may be concerned about how much protein they’ll get if they cut back on meat. However, it’s relatively easy to achieve the recommended 0.8g of protein per kg of body weight—around 56g per day for men and 46g per day for women—even if you’re following a plant-based or vegetarian diet. Eggs, dairy products, beans, and nuts are all good sources of protein for a healthy, plant-based vegetarian diet. Make sure to opt for dairy products that don’t have added sugar and have simple ingredients.

Choose meats that haven't been treated with antibiotics when you do eat it; it's even better if the meats have been raised and consumed naturally (e.g., grass-fed beef, wild-caught salmon). Reducing your intake of processed meats like sausage, bacon, and cold cuts is another aspect of clean eating.

4. Be mindful of processed food.

We’re not against all processed foods. In fact, when we cut, mix and cook, we’re actually processing foods. The problem is that so many processed foods at the grocery store are processed beyond the point where they’re recognizable. Nature certainly didn’t turn potato chips neon orange or blue candy-colored cereals. Be on the lookout for anything with high sugar content and refined grains, long ingredient lists with ingredients you don’t recognize, and anything that has partially hydrogenated oils in it. There are clean processed foods. Plain yogurt, cheese, all-wheat pasta, and packaged baby spinach are all clean.

Additionally, although you can create your own mayonnaise, hummus, salad dressings, spaghetti sauce, and broth at home, stores also provide clean versions of these foods. Just read the ingredient list through. Processed and unprocessed meals are metabolized differently by our systems.  When comparing white bread to whole-wheat bread, the machine has already begun the process of processing the white bread, eliminating the bran and germ, so your body has less work to perform. Reducing your intake of packaged foods can also lower your exposure to other chemicals found in plastics and BPA, which is present in certain canned foods.

5. Minimize consumption of added sugar.

The American Heart Association (AHA) recommends a daily intake of no more than 6 teaspoons of added sugars for women and no more than 9 teaspoons for men. On the other hand, the average American consumes 28 teaspoons of added sugars per day. To reduce added sugars in your diet, cut back on sugary treats such as sodas, candy and bakery items. But it’s not just about desserts. Watch out for added sugars added to healthy foods too like yogurt, (choose plain yogurt), tomato sauce and cereals. You can also look for foods that don’t have added sugar as an ingredient or if it was listed toward the bottom, that means only less of it used in the food.

Furthermore, the naturally occurring sugars in fruit and dairy are not as big of a concern. They are rich in fat, protein, or fiber, which helps to counteract the impact of sugar on insulin levels. In addition, they include nutrients, so you're not only consuming empty, sugar-filled calories.

6. Be cautious of your sodium levels intake.

Like sugar, most people consume much more sodium than they should. According to the American Heart Association, the recommended limit for sodium is 2,300 mg per day (about 1 teaspoon) with an ideal limit of less than 1,500mg per day especially for those over 50, or those with high blood pressure, chronic kidney disease or diabetes.

The majority of sodium in our food comes from processed, pre-packaged and ready-to-eat foods. Cutting down on processed foods will help you lower your sodium intake, as most pre-packaged foods have more sodium than home-made options.

The best way to reduce the amount of salt in your food is to season it with herbs, spices, citrus, and vinegar. You can still use salt in your clean-eating recipes. Salt is a key component of flavor, but it should be used wisely and sparingly. Crude sea salt, or kosher salt, can add flavor to dishes when added at the end of the cooking process, and they contain less sodium per teaspoon than table salt.

7. Add Pumpkin seed oil to your food.

Pumpkin seed oil can be used in various ways, such as drizzling over salads, adding to smoothies, or using as a dressing for roasted vegetables. Its versatility makes it easy to incorporate into a clean eating meal plan.

It is commonly used in cooking and has a rich, nutty flavor. Using physical pressing, it turns brown red when the oil is large, and clear dark green when the oil is small. It is recommended for both men, women and children. Pumpkin seed oil contains anthocyanins and Omega - 3,6,9 and other unsaturated fatty acids, which is an indispensable good oil for maintenance.

Also, the use of cold-pressed pumpkin seed oil resulted in a significant improvement in the symptoms of an overactive bladder, which is a sudden and frequent need to urinate.